Row
Equipment: Dumbbells
Tempo: 1 second pull, brief squeeze, 2 seconds to lower.
Breathing: Exhale as you pull, inhale as you lower.
Starting position
Hinge forward slightly at the hips, soft knees, weights hanging with arms extended, back flat.
Step by step
- Pull the weights toward your waist, leading with your elbows.
- Squeeze your shoulder blades together at the top of the movement.
- Lower with control back to a full arm extension.
- Keep your torso still throughout — the movement happens at your arms and shoulder blades.
Correct-form cues
- Keep your back flat, not rounded, throughout the set.
- Lead the pull with your elbow, not your hand.
Common mistakes
Using momentum by swinging the torso
Coaching cue: Slow the tempo down and brace your core so only your arms move.
Shrugging the shoulders up toward the ears
Coaching cue: Keep your shoulders pulled down and back throughout the pull.
Easier option
Supported row — one hand and knee resting on a bench, rowing with the free arm. A resistance band works in place of dumbbells.
Harder option
Slow the lowering phase to 3-4 seconds to increase time under tension.
Safety note
- Keep the hinge angle moderate if you're new to the hip-hinge pattern.
Stop and rest if you notice: Sharp lower back pain from the hinge position; Shoulder pain that doesn't ease with lighter weight.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.